Fast Total Body Workout Equals 45-Minutes at the Gym

Learn How to Work Smarter not Harder!

Work smarter, not harder! Get real results with this fast total body workout routine that has the effectiveness of a 45-minute gym session.

This week, we’re bringing you a series of HIIT workouts scientifically designed to deliver results in a short period of time. A recent study conducted at McMaster University found that these simple 10-minute HIIT workouts delivered the same benefits as a continuous 45-minute exercise session. You can read more about the study here. These findings are significant because they show how HIIT can help you stay in shape without investing long hours at the gym.

We’ve designed this total body workout to target all the major muscle groups in your body, including your arms, chest, back, legs, and core. These multi-faceted moves will help you develop all-over tone while burning fat and building your endurance. Make sure to give it your all during the high-intensity periods and you’ll be on your way to a stronger body.

What You’ll Need: a gym timer (Gymboss is a free to download app)

What to Do: Warm up with a brisk walk or jog for two minutes. Set the timer for 20 seconds of high intensity and 2 minutes of low-intensity. During the 20 seconds of high intensity, perform the exercise as fast as you can while maintaining proper form. To make the most out of your workout, you need to push yourself during these 20-second intervals. For the low-intensity recovery period, perform the exercise at a comfortable pace. Finish with a 3-minute cool down.

High-Intensity: Burpees
Low-Intensity: Walking Lunges
High-Intensity: Push ups
Low-Intensity: Jog in place
High-Intensity: Tuck Jumps

Repeat 3 times. Note that you only have to repeat the low-intensity exercise twice, in between each high-intensity interval.

Below you’ll find videos explaining how to perform the exercises with proper form.

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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